Healthy Protein Pop Tarts

Updated: Dec 10, 2019

Remember those yummy juicy pop tarts we use to have as kids? Yup. Those were THE BOMB. They were definitely a hit at my house and created many arguments with my other siblings i.e. who would get the last pack! As a kid, waking up to pop tarts was the best because it's basically a high sugary dessert for breakfast and it was parents-approved! (#thanksmom!)

Let's be honest though, aside from being delicious, pop tarts have very little nutrition and are not the best way to start your day. For a serving size (2 pastries) you get 10g of fat, 75g of carbs (2g of fiber and 36g of sugar) and 4g of protein. Wooo! Not very appealing.

So being the health nut that I am, I decided to create a HEALTHY PROTEIN "POP TARTS"!

A healthier and more nutritious alternative to this fun breakfast.


For the dough

- 1 1/2 cup of whole wheat flour

- 1/2 cup of all purpose flour

(Gluten Free Option: Use 2 cups of all purpose gluten free flour)

- 2 scoop of chocolate protein powder (Optional for added protein + flavour)

- 2 tbsp. of ground flax seeds

- 1/2 tsp. of baking soda

- 1/2 tsp. of salt

- 2 large eggs

- 1/2 cup melted butter or margarine (non-hydrolyzed)

- Water (approximately 1/4 cup)

For the filling

- 2 cups of frozen raspberries (Or any berries of your choice)

- 1/4 cup of sugar

- 1/2 cup of water

- 1/3 cup of chia seeds


1. Preheat oven at 350F and line a cookie sheet with parchment paper

2. Mix all the dry ingredients together in a large bowl.

3. In a separate bowl, whisk eggs.

4. Add melted butter to eggs. Mix well.

5. Add liquid mixture to dry ingredients while mixing constantly.

6. Slowly add water to mixture until your reach a dough-like consistency. (Tip: Start by adding 1 tbsp. at a time to avoid getting a watery texture)

7. Set dough aside.

8. In a saucepan over medium heat, combine raspberries, sugar and water. 9. Stir mixture until sugar is completed diluted.

10. Remove from heat and add chia seeds.

11. Stir well and set aside.

12. Roll out dough and cut into 24 small squares.

13. Place 12 pieces of dough on a cookie sheet covered in parchment paper.

14. Add 1tbsp. of filling in the middle of every piece of dough.

15. With remaining dough, cover the pastries and use fork to seal the sides.

16. Place in the over for 20-30 minutes.

17. Let them cool before enjoying them


Calories: 225kcal - Fat: 10g - Carbs: 25g ( Fiber: 5g -Sucre: 5.5g) - Protein: 9.5g


Keep refrigerated up to 5 days.



#recipe #breakfast

  • White LinkedIn Icon
  • White Facebook Icon
  • White YouTube Icon
  • White Instagram Icon

The Balanced Dietitian